Strength

Half Kneeling Cable Overhead Press

The Half Kneeling Cable Overhead Press is a great exercise for strengthening shoulders, upper body, and core while improving balance, enhancing power, and aiding with some shoulder injury rehab.
View all exercises
Half Kneeling Cable Overhead Press instructions
Step-by-step instructions
1
Approach the cable machine and adjust the pulley to shoulder height. Hold the handle with your right hand.
2
Kneel down on the floor with your left knee directly under your left hip and your right foot placed forward with knee bent.
3
Press your hand upwards towards the ceiling until your arm is nearly fully extended.
4
Lower your hand back down in a controlled motion, making sure not to rush.
5
Repeat for the planned amount of repetitions and then switch to your other side.
Approach the cable machine and adjust the pulley to shoulder height. Hold the handle with your right hand.
Kneel down on the floor with your left knee directly under your left hip and your right foot placed forward with knee bent.
Press your hand upwards towards the ceiling until your arm is nearly fully extended.
Lower your hand back down in a controlled motion, making sure not to rush.
Repeat for the planned amount of repetitions and then switch to your other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Half Kneeling Cable Overhead Press, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer